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145
Workout

Long run

~56 min.
~672 kcal
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Long run is a functional loop workout designed to increase endurance and improve aerobic fitness in runners. The program includes long, low-intensity interval exercises that emulate long-distance running. Participants train at a moderate pace, maintaining constant activity throughout the session. The Long Run workout helps participants increase endurance, improve cardiovascular fitness, and prepare for long-distance events.

Warm up
Widmill
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Tilt
1
Level: 1
8
Main exercises
Round 1
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Round 2
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Round 3
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Round 4
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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